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In recent years, we have noticed a significant increase of
overweight among Hispanics. What are we doing to cause this? Read
on and discover ten common mistakes you can avoid.

1. Eating at full speed.The pace of life we lead
today often involves doing all things fast, including eating. It
takes approximately 20 minutes for the brain to receive the
“satiety” signal, so eating in a shorter time makes us more likely
to eat much more than we actually require.

2. Skipping meals.A frequent concern found at
nutrition clinics is: “I don’t understand why I gained weight, I
only eat once a day!” Perhaps the answer is right there. Skipping
meals can adversely affect your metabolism, making it slower. In
addition, skipping a meal can make you excessively hungry and
anxious before the next meal time, and this makes it difficult to
be selective with what you eat.

3. Frequent frying.In our Hispanic diet, fried
foods are always around. High-fat dishes are also high in calories
and can undermine your weight loss plan. Try to choose grilled,
broiled, or steamed preparations and if you need to use oil,
replace it with nonstick cooking spray.

4. Alcoholic beverages.Beer and other alcoholic
drinks are also frequent in the Hispanic table. Moderation is the
key. Also, pay attention to the mixer you use; choose sugar-free
options, like diet sodas or sparkling water.

5. Diet saboteurs:Sometimes everything would be
fine with our menu, until we get to the side dishes that sabotage
the calories, sugar, and fat. Beware of excessive dressings, fatty
sauces, cream, jam, and muffins. Always choose low-fat dressings
and replace cream with low-fat yogurt. Look for sugar-free jellies,
which contain less calories, and replace regular buns with whole
wheat versions, which are higher in fiber.

6. Forgotten vegetables.A common weakness in Latin
American tables is that we find plenty of meats, rice, bread,
potatoes, but… what about vegetables? Emphasize this food group and
make it a priority within your menu.

7. Fruit as a dessert.Fruits are an excellent
alternative as a dessert instead of cakes, ice cream or other
high-calorie choices. However, try to choose fresh fruit instead of
canned or preserved, since the latter have added sugar and sodium
as an additive.

8. Advice of friends and neighbors.Something
common among Hispanics is having an active social life. This leads
to sharing the many diet “tips” we find, which don’t always come
from reliable sources. We try all the different diets and weight
loss methods available and then we find ourselves experiencing the
famous “rebound” effect. Remember the most effective and healthy
way of losing weight is by following professional support,
including a personalized weight loss plan and an exercise routine.

9. Physical inactivity.Nowadays, technology is
certainly very beneficial and helps us fulfill our obligations more
efficiently. However, it often leads us to being physically
inactive, almost sedentary. Try implementing an exercise routine
and take advantage of all the opportunities you have to get up,
walk, use the stairs, and remain active.

10. Social events.Hispanics are known for being
very cheerful and sociable people. But social events usually take
place around a table full of food. A common mistake is to use these
occasions to eat everything that is in front of us, but it is
possible to continue participating in celebrations and events
without breaking your diet. Plan what you’ll eat, choose the
healthiest options and control your serving sizes.